8 "Unhealthy" Foods That Can Actually Be Good For You

They say any publicity is good publicity, but that’s not always the case with food. Once a piece of food gets a bad reputation, it’s hard to shake it. Cheese makes you fat, eggs are bad for your heart, and juice is always packed with sugar, right?

Not necessarily. Sometimes, the negativity surrounding your favourite foods and drinks is totally unwarranted. Here are eight options that are often dismissed as unhealthy, but have surprising health perks. Keep these benefits in mind before you write them off for good.

1. CHEESE

This savory, salty comfort food classic is typically associated with unhealthy dishes like pizza. At roughly 100 calories per 28 grams (or the size of two small cubes), cheese will definitely pack on the kilos if you consistently start chowing down on multiple servings, but it’s not all bad.

“Cheese is a rich source of protein, and it’s especially high in bone-boosting calcium and phosphorus,” says Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics. 28 grams of cheese contains 7 grams of protein. And because,proteinis known for its ability to keep you full for a long period of time, snacking on a little bit of cheese goes a long way.

Someresearcheven suggests that cheese may provide gut health boostingprobiotics, which are connected to their own slew of health benefits.

Around the time that all white foods became the enemy, potatoes were placed on the “do not eat” list. They’re starchy and have a high glycemic index, meaning they are quickly digested and can cause a spike in your blood sugar.But they definitely have some redeeming qualities.

Potatoes, both russet and sweet, provide up to 421 milligrams (mg) of potassium, an electrolyte necessary for hydration and muscle contraction, saysElizabeth Shaw, dietitian and author ofFertility Foods: 100+ Recipes to Nourish Your Body While Trying to Conceive.

Besides being hangover-inducing, beer is certainly rich in the calorie department and can obviously impair your judgment. But the government guidlinessay it’s perfectly fine for women to have up to one drink per day. Any higher than that, and you up yourriskof developing heart disease, cancer, mental health problems, and, naturally, addiction.

However,researchsuggests thatmoderateamounts of beer may actually contribute to healthy bones, potentially due to the mineral silicon, which is found in many ales, says Dr. Taylor C. Wallace, researcher for The Beer Institute.

“When consumed in moderation, silicon keeps your bones strong,” Wallace says. Hultin adds that “beer contains antioxidants and is also a good source of B vitamins and minerals, like magnesium, selenium, potassium, and phosphorus.”

The low-carb diet trend started in the 90s and has been at the forefront of diets ever since—but bread isn’t as bad for you as you might think, assuming you eat the good kind.

“Complexcarbohydrates, like those found in 100 percent whole grain breads, not only provide satiating protein and fibre, but also important B vitamins that help fuel your workouts,” says Shaw.

Plus, if you think bread is making you fat, a newstudysuggests that eating whole grains instead of refined grains (looking at you, white bread) may actually benefit your metabolism. Just make sure the first ingredient includes the word “whole” on the label, and you’re good to enjoy your morning toast and lunchtime sandwich guilt-free.

Getty Images

5. JUICE

The tricky thing about juice is that some varieties are loaded with addedsugar, while others are 100 percent fruit juice. The latter is made from pressed fruit, doesn't contain any added sugar, and can be just as beneficial to your health as eating fruit.

For instance, 100 percent grape juice made with Concord grapes delivers more than 250 mg of heart-healthy polyphenols (plant nutrients) and is an excellent source of vitamin C. Earlyresearch even suggests that drinking pure grape juice may enhance running performance.

Not only are egg whites just plain gross, but there’s really no need to avoid the coveted yolk. For years, people havefeared eggs due to their high cholesterol content, but the most recent guidelines cleared up this misconception when they removed cholesterol guidelines.

Plus, it’s a pretty quick and easy way to get 6 g of protein. Just make sure you prepare them in a healthy way, like scrambling them into a vegetable omelet or poaching them to throw on top of your avocado toast. Frying them in butter is a no-go.

Getty Images

7. MILK

If you can tolerate lactose, cow’s milk is actually a really healthy addition to your diet. “It provides over nine essential vitamins and minerals, as well as 8 g of high quality protein,” says Shaw.

As an added bonus,researchhas found that people who drink chocolate milk after a tough workout suffer less exercise-induced muscle damage than those who drink sports drinks or water, potentially due to the protein in the milk reducing muscle damage.

The most beloved caffeine fix has a pretty bad reputation because of…well, the caffeine.Consuming too much caffeinecan make you jittery and cause heart palpitations, and let’s not forget that caffeine is actually addictive.

Plus,science backs up coffee’s health perks. It’s made with water, is low in calories, contains B vitamins, and is a rich source of polyphenolic antioxidants, which have been linked to a reduced risk of developingcancerandAlzheimer’s disease.

Caffeine can also boost athletic performance. Onestudyactually found that having caffeine before a 5k run resulted in faster times for well-trained and recreational runners.